Weight loss with apple cider vinegar is really “effective” as you expect?

Many people believe that drinking apple cider vinegar is one of the ways to help lose weight fast. Let’s learn together with increaseheightblog.com based on scientific research on weight loss with apple cider vinegar!

Some sellers even advertise apple cider vinegar as a “elixir” to support health care. Therefore, it is not surprising that there are diets around apple cider vinegar. For example, taking apple cider vinegar before meals helps lose weight similar to drugs or supplements. But is apple cider vinegar weight loss really effective and safe?

Studies on Apple Cider Vinegar Weight Loss Methods

One of the studies based on the idea of ​​testing the effects of apple cider vinegar was done in Japan. During the 12-week study, 175 obese people drank 1-2 tablespoons of apple cider vinegar a day, or a beverage without vinegar but with added lactate to mimic the taste of vinegar.

At the end of the study, those who drank the vinegar-based drink had a slight weight loss compared to the rest of the population.

According to statistics, after 12 weeks, the group who drank 1 tablespoon of apple cider vinegar lost about 1.2 kg. While this figure for the group drinking 2 tablespoons of vinegar was 1.9kg. However, within a month of the study ending, the trial participants regained some or all of the weight they had lost.

Another study has also shown a link between drinks with apple cider vinegar and weight loss. But actually, it was only a very small study and the participants were also on a low-calorie diet for 21 days.

Consuming any type of vinegar before a starchy meal also slows the rise in blood sugar levels after eating. Based on a 2017 review of diabetes research and clinical practice, the researchers analyzed previously published conclusions to confirm that apple cider vinegar is effective for lowering glucose and insulin levels. after meal.

How to lose weight with apple cider vinegar for science?

If you are considering weight loss with apple cider vinegar, you should note that it should not be more than 4 tablespoons a day, and should be diluted with water or added to food.

Apple cider vinegar can be included in the diet in a variety of ways. Some people add 1 tablespoon of apple cider vinegar to a glass of water and drink it in sips before meals, or replace it with switchel (a fermented energy drink that contains apple cider vinegar, ginger, and some other ingredients).

There are two common ways to use apple cider vinegar: make a drink or add it to a salad

If you don’t like drinking apple cider vinegar, try adding apple cider vinegar to a salad bowl and enjoy before a starchy meal. Vinegar can also be a powerful tool in reducing the consumption of bottled water that is high in calories, sugar, and fat.

Remember, apple cider vinegar tablets are already on the market and each typically contains a different amount of acetic acid. Therefore, you need to carefully read the instructions for use before making the best choice for your body.

>>> See more: Drinking vinegar to lose weight in the right way helps to be beautiful

Possible side effects

It’s important to note that apple cider vinegar (in both liquid and tablet form) can irritate and damage the throat, esophagus, and other parts of the digestive system. Especially when you use it in a concentrated state or in excess amounts.

At least one study has found that the acidity of apple cider vinegar can erode tooth enamel. Therefore, you should only drink diluted apple cider vinegar or drink it through a straw to reduce direct contact with your teeth.

Abuse of apple cider vinegar with the desire to lose weight quickly is not a good way

In addition, people are experiencing stomach-related health problems such as gastroparesis, peptic ulcers, diaphragmatic hernia (intermittent hernia), reflux esophagitis (GERD), or low potassium levels. … should avoid using apple cider vinegar. In addition, apple cider vinegar also reacts with certain medications such as diuretics, heart disease or diabetes medications.

Consuming too much apple cider vinegar over a long period of time will cause negative effects such as decreased potassium levels and osteoporosis.

Consult with experts in the field of health care before deciding to use apple cider vinegar regularly.

So how can apple cider vinegar help with weight loss?

Losing weight can be one of the most important and necessary things you can do to improve your health. We all know how challenging this process can be. However, all those efforts will be rewarded with better mood, better sleep, lower risk of heart disease and a number of other health problems.

You should only consider apple cider vinegar as a very small part of a weight loss diet, not an orthodox method.

While vinegar may offer some benefits, there are hardly any conclusive studies on the effects of apple cider vinegar on weight loss. Research results show that the effects of apple cider vinegar are just the surface.

Any weight loss will come back after you stop using vinegar. There is no denying that the presence of apple cider vinegar in homemade salad dressings or recipes enhances the flavor of dishes.

However, if we can just ignore it and see it as contributing to a long-term weight loss strategy, through the process of combining healthy eating with regular exercise and lifestyle changes.

Make it a habit to keep a food diary, get 8 hours of sleep every night, and manage stress to achieve a healthy weight and maintain it for a long time.

Reference source

Can Apple Cider Vinegar Actually Help With Weight Loss? https://www.verywellfit.com/apple-cider-vinegar-for-weight-loss Access date: April 1, 2020